25 MIN TONED ARMS | Day 13 — New Year Pilates Challenge | with dumbbells or bottles | Goodbye 2025
Follow my Instagram → / youfit4seasons Support future workouts → PayPal: [email protected] Music: Epidemic Sound — https://www.epidemicsound.com/music/f... DAY 13 — New Year Pilates Challenge ✨ 25 MIN TONED ARMS PILATES | with Dumbbells or Bottles | Home Workout This 25-minute Pilates arm workout is designed to tone, strengthen, and sculpt the arms and shoulders using light dumbbells or water bottles. Through slow, controlled movements, you’ll build lean muscle, improve upper-body stability, and enhance overall posture without adding bulk. The workout follows classic Pilates principles, focusing on control, precision, and breath rather than speed. Each exercise targets the arms, shoulders, and upper back to help improve definition and endurance while staying low-impact and joint-friendly. This session fits perfectly into the New Year Pilates Challenge, providing a balanced upper-body focus after lower-body training. You can easily adjust the intensity by changing the weight or slowing down the movement, making it suitable for all fitness levels and perfect for home workouts. Workout format: • Toned arms & shoulders Pilates • Dumbbells or water bottles • Low-impact, no jumping • Focus on control, posture, and breath • Suitable for home and all levels Let me know how your arms feel after completing Day 13 — your feedback truly motivates and supports the challenge 🤍 TIMESTAMPS 00:00 Intro 00:05 Round 1 00:09 W-Press 00:39 Half Around The World 01:09 Overhead Press 01:39 Around The World 02:09 Lateral Raise 02:39 Alternate Lateral Raise w Top Hold 03:09 Side Bicep Curl 03:39 Overhead Tricep Extension 04:09 Y-Raise 04:39 Reduce Dowager's Hump 05:09 External Rotation 05:39 Tricep Kickback 06:09 Alternate Arm Swing Backward 06:39 Swing Arm Backward 07:09 Outside Hammer Curl 07:39 Rest After Round 1 08:20 Round 2 08:24 W-Press 08:54 Half Around The World 09:24 Overhead Press 09:54 Around The World 10:24 Lateral Raise 10:54 Alternate Lateral Raise w Top Hold 11:24 Side Bicep Curl 11:54 Overhead Tricep Extension 12:24 Y-Raise 12:54 Reduce Dowager's Hump 13:24 External Rotation 13:54 Tricep Kickback 14:24 Alternate Arm Swing Backward 14:54 Swing Arm Backward 15:24 Outside Hammer Curl 15:54 Rest After Round 2 16:35 Round 3 16:39 W-Press 17:09 Half Around The World 17:39 Overhead Press 18:09 Around The World 18:39 Lateral Raise 19:09 Alternate Lateral Raise w Top Hold 19:39 Side Bicep Curl 20:09 Overhead Tricep Extension 20:39 Y-Raise 21:09 Reduce Dowager's Hump 21:39 External Rotation 22:09 Tricep Kickback 22:39 Alternate Arm Swing Backward 23:09 Swing Arm Backward 23:39 Outside Hammer Curl 24:09 BONUS EXERCISE 25:08 Outro
